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Working out- need advice

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steezerampage
Posts: 2171 - Karma: 214

Now that im finally healthy I am looking to get stronger for the ski season.  Any one know some good websites that i can get some weekly weight lifting info on.  Like what to do for each muscle group and how often to workout each muscle group.  I am looking to get stronger, size would just be an added bonus.  I got some protien too.  Ready to get Jacked haha.  Any other tips are good to, like I think your supposed to exhale when you lift the weight and inhale and you release the weight.  Thanks, +k for good info like usual.

Nov 30 2009 8:32PM
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kepler.
Posts: 8761 - Karma: 139
Try this, it worked well for me. Sorry can't embed.

http://tinyurl.com/ygf8668
Nov 30 2009 8:33PM
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Legion
Posts: 1374 - Karma: 29
im lookin for some info too. you might want to go torrent p90x.  ive heard that it is a killer program
Nov 30 2009 8:34PM
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t-roy
Posts: 4041 - Karma: 52
i was going to suggest p90x. i started it and made it halfway through it and then classes got too busy to do it exactly. then i got sick and haven't done it for a while. i saw some crazy results in like 40 days and felt incredible. working out for 1-1.5 hours a day is no joke, but you will get results if you do it.

it is great for skiing because you do hundreds of squats and leg stuff that involves all muscles and your core and abs get tough real fast.
Nov 30 2009 8:38PM
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yojimbo
Posts: 3631 - Karma: 27
http://www.myspace.com/hitthegym

check out this band. they'll help you with your lifting.
Nov 30 2009 8:59PM
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.AR6rider.
Posts: 15976 - Karma: 8,799
I did P90X for a while but then I got too busy.  I thought it was great.  It was pretty intense depending on which workouts you choose, but I always felt really good afterwards and couldn't wait to do the next one.
Nov 30 2009 9:02PM
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TechnoPotamus
Posts: 11626 - Karma: 3,522
hahahahaha dude i just lol-ed reading the lyrics to one of their songs.

"My name is Brock and I ain't gonna lie to you
Lift till i die workout with me I might just break you
My biceps got biceps and my triceps got pecs
Beat me down I don't think so suck my dick

R for republican proud as can be
Fuck a liberal I watch sean hannity
My america is big and red, like my meat
If you wanna talk shit I'll break your knees

My life consists of lifting weights
Pop a squat, it's not a waste
Unlike you cupcake you throw your life away
Eating jelly donuts and playing games

Without weights my life is fucked
That's why you're a skinny bitch and i'm still buff
I'm dedicated to my body can't you see
My quads could be compared to a motherfucking tree"
Nov 30 2009 9:05PM
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vomit
Posts: 227 - Karma: 10
dont do px90. seriously.


learn how to squat and deadlift. these lifts are absolutly perfect for skiing as they work you legs,hipflexors back. they are compound barbell lifts and will do wonders to your strength.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
check this out.

also

anabolicminds.com has good info.




Nov 30 2009 9:06PM
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vomit
Posts: 227 - Karma: 10
also for cardio just run.


if your not in good enough shape to run ride a bike or do elliptical. thats good for cardio and conditioning. but nothing will replace barbell training
Nov 30 2009 9:07PM
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idontactuallyski
Posts: 1320 - Karma: 19
hahahahahahahahaha
Nov 30 2009 9:10PM
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Delaney
Posts: 621 - Karma: 206
that is so funny
Nov 30 2009 9:12PM
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*mKas*
Posts: 52 - Karma: 11
Run.  I'm not kidding.  Run everyday or every other day until you can do 30-40 minutes non-stop.  This will really build your cardio and leg muscles.  In addition to running, do an upper body and core workout.  You can incorporate leg stuff too but it isn't as necessary if you're doing a lot of running.
Nov 30 2009 9:22PM
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yojimbo
Posts: 3631 - Karma: 27
I know, they're fucking hilarious. I actually discovered them like 3 hours before this thread was created. I think it was destiny.
Nov 30 2009 10:19PM
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moumar
Posts: 106 - Karma: 10
You gotta stick to the compound lifts. These work more than one muscle and will really increase your strength

Squats- front and back

Deadlifts
Pull-ups

Bench press- incline flat. Barbell or dumbell
Dips
Flies

Some sort of shoulder press

You can throw in some isolation exercises (curls, some shoulder iso) but the compounds are really what you want.
Nov 30 2009 10:42PM
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vomit
Posts: 227 - Karma: 10
this kid knows whats up!


do both barbell and dumbell bench.


for shoulders do standing military press.


Nov 30 2009 10:46PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
i'm surprised that no one has called searchbar.

the best website that I've found on the net is bodybuilding.com.  it contains a plethora of information ranging from anat & phys, nutrition, supplements, sports training, etc.  you name it, they cover it.  the site also has a pretty good form that can be tapped for additional info.

Arnold Schwarzenegger's Guide to Body Building is also another good resource. 

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
Nov 30 2009 11:37PM
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vomit
Posts: 227 - Karma: 10
just for future reference http://anabolicminds.com/ is another great resource in addition to bb.com
it has less knuckleheads that post there too.
Dec 1 2009 12:11AM
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anxju
Posts: 9371 - Karma: 61
youre coming to ns where everyone is 6'0 75 lbs?

seriously dude, go to google and bodybuilding.com will come up
Dec 1 2009 1:05AM
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Jamestown
Posts: 4002 - Karma: 51
Low weight, high reps.

Just do that.
Dec 1 2009 1:06AM
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vomit
Posts: 227 - Karma: 10
no


high weight low reps

Dec 1 2009 11:22AM
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Tasche
Posts: 5422 - Karma: 99
I got a pretty good work out plan. I will email it to you if you are interested. Anyone can PM me and I will send it to them.
Dec 1 2009 11:35AM
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t-roy
Posts: 4041 - Karma: 52
high weight low reps is for having a lot of strength and big muscles but no endurance....who cares how big your legs are if you can't keep going for a full run down a mountain.


a mix of both kinds is best.
Dec 1 2009 11:38AM
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drod
Posts: 408 - Karma: 7
Dont use creatine or however you spell it. It just fills your muscles with water and when you stop taking it everything deflates. Just use the protein and do the compount lifts. And run a ton... that works up your legs and lower abs.
Dec 1 2009 11:40AM
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Tasche
Posts: 5422 - Karma: 99
I take creatine in cycles month on month off. I have noticed huge gains in strength that I can't get when I am not taking it. It is vital to muscle building, it fills your muscles with water and nutrients and helps build lean muscle. When I am off it I loose 5-8 pounds of water weight and notice I am not as thirsty during the day.

This last time I look Creatine I added 10 pounds a week on pretty much every lift for the whole month. So just having a blanket statement saying "don't take it" is not right. You need to evaluate your goals and see what can safely get you there.

I worked out in HS and then pretty much quit for most of college. Got the freshman 15. Or eh I went from 185 to 215. I have a pretty big frame and was ok but too much fat. I started working out hard about 2 years ago and you will notice a huge difference right when you start working out. Then you will plateau and unless you are working out constantly it is very hard to advance unless you have some supplement help.

If you want to just be lean and in shape work out in the morning for 30 mins before breakfast at about 125 BMP at a constant rate. Then 3-5 days a week do a series of sprints and station lifts. If you want to be jacked and strong and big and lean you have to have a lot more work put in.
Dec 1 2009 11:48AM
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Tasche
Posts: 5422 - Karma: 99
*BPM (beats per min.)
Dec 1 2009 11:52AM
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vomit
Posts: 227 - Karma: 10


if you running a marathon or doing like an iron yeah it could make a difference. but for skiing it would be better to have stronger legs.

im not saying you have to try to look like a powerlifter. an im not saying throw on 300 lbs and do squats. for begginers its always smart to start light but progressing to heavier weights isnt too hard if you have good form and are kinda strong to start out.
Dec 1 2009 11:54AM
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KravtZ
Posts: 6637 - Karma: 2,629
bodybuilding.com
Dec 1 2009 11:57AM
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JayDope
Posts: 6842 - Karma: 408
i have been lifting for almost 5 years now, and am looking to get into natural bodybuilding competitions to just keep myself motivated in the gym because i no longer play baseball, but i just sent u a workout plan i have been adding exercises too as well as removing some over the past years, check it out, and lemme know if u have any questions.
Dec 1 2009 12:03PM
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drod
Posts: 408 - Karma: 7
Alright my bad... I didnt mean DONT take it. I guess it just never worked for me. But sounds like its great for you. Maybe ill start trying the month on month off thing... explain?
Dec 1 2009 12:07PM
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Tasche
Posts: 5422 - Karma: 99
I forget where I heard that but it seams like for me lifting is 80% mental. For the month off its more like maintenance. I still lift pretty hard but I am not expecting to see gains and I let the diet slide. The month on I am serious and get concentrated on making gains.

So the cretine is probably a mental thing but its more of a ritual. I also take NO explode but not very much at all. I mix 1/4 of a scoop before I work out and drink it over an hour while I am pwning some noobs. Then my brain is ready to lift.

But when creatine came out there was a lot of pretty good research and it does help. If you are going to take it concentrate on drinking a bunch of water the week before so you are use to it and dont dry yourself out.
Dec 1 2009 12:23PM
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drod
Posts: 408 - Karma: 7
Alright, I just might try that. I always used to take it once always before I lifted, and the protein after. I mean yeah I got bigger, but when i stopped the creatine its like i shrank?
Dec 1 2009 12:27PM
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t-roy
Posts: 4041 - Karma: 52
yeah there isn't anything wrong with doing some heavy lifting for strength. but some lower weight high rep endurance exercises are important to build up the (can't remember muscle physiology right now) muscle fibers responsible for longer work for long ski runs and stuff. there are different types of muscle fibers for different types of exercise, so it is important to do heavy and light stuff to get the whole package.


Dec 1 2009 12:31PM
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SKETCHY_D
Posts: 979 - Karma: 27

you should lift every different muscle group once a day and you should have a seven day program

also if you hate doing squats like me just do biking it kills the legs and gets ur endurance up

also make sure your taking an isolate protein

Dec 1 2009 1:14PM
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mozzy
Posts: 1034 - Karma: 60
So how about a plan for people with high metabolism?

Weight gain seems to be next to impossible for me- the freshman 15 was more like the freshman 0 for me. Will this creatine stuff help?
Dec 1 2009 1:16PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
this pretty much contradicts everything I've ever learned about working out. your muscles need rest to rebuild. how are they ever going to get rest if you're working out every muscle group once a day. and a 7 day a week training regimen is not a good idea. once again, you need a day of rest.
Dec 1 2009 1:25PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
not as much as a 6,000+ calorie a day diet. you have to take in more calories than you burn.
Dec 1 2009 1:26PM
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